Monday 28 November 2022

Workout Plan: Year End Burn

Purpose: To improve overall strength and conditioning, with a focus on chest, legs, and shoulders, while incorporating explosive movements for power and endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine
  • 3/3 hip openers
  • 2 walkouts
  • 6 windmill push-ups
  • 10 shoulder taps
  • 5 incline bench

Part A: Monday

Measure: Rounds

3 x 13min AMRAPs in pairs – 6 pairs/station:

A.

  • 4 tempo bench press 3-2-1
  • 10 Spider-Man push-ups
  • 16 side kettlebell swings

B.

  • 4 high box jumps
  • 5/5 single-leg kettlebell cleans and presses
  • 20 kettlebell slides

C.

  • 8 behind the neck push press
  • 12 calories on any cardio machine
  • 16 dumbbell snatches

Muscle Groups:

  • Chest muscles: Tempo bench presses focus on building and strengthening the chest muscles, including the pectoralis major and minor.
  • Legs: High box jumps, single-leg kettlebell cleans and presses, and kettlebell slides target the leg muscles, including the quadriceps, hamstrings, and glutes.
  • Shoulders: Behind the neck push press and dumbbell snatches work the deltoids and help improve shoulder stability and posture.
  • Explosive movements: Spider-Man push-ups and side kettlebell swings are explosive movements that target multiple muscle groups, including the chest, shoulders, legs, and core.

This workout plan targets overall strength and conditioning, with a focus on chest, legs, and shoulders, while incorporating explosive movements for power and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper and lower body, as well as improving cardiovascular fitness.

Additional information:

AMRAP stands for “as many rounds as possible”
Measure: Rounds

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